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Okra, Chicken and Crab Gumbo


Course : Gumbo
Serves: 4 - 6
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Ingredients:


1/2 Cup chopped onion

1/2 Cup chopped green onion

1/4 Cup chopped green bell pepper

1/4 Cup chopped celery

1/4 Cup sliced okra

1 clove garlic

1 teaspoon minced fresh parsley

2 tablespoons dry brown inchroux inch

2 Cup water

1 piece bay leaf

1/4 teaspoon thyme

1/4 teaspoon freshly ground black pepper

1 dash cayenne

1 large gumbo (blue) crab -- cleaned/quartered

4 ounces cooked chicken -- cubed

1 cup cooked white rice
 

Preparation / Directions:


Put the vegetables in a saucepan and cook while stirring for 5 minutes. Stir in the "roux" and slowly blend in the water. Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer. Add the crab and chicken, cover the pot, and continue to simmer for 30 minutes. Spoon into warm soup bowls and top with 1/2 C rice in the center of each. Serve immediately.

 

Nutritional Information:

499 Calories (kcal); 6g Total Fat; (11% calories from fat); 42g Protein; 66g Carbohydrate; 96mg Cholesterol; 138mg Sodium

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